WOD – 140418 – “PYOP”

General Warm-up

100 Double Unders w/ 5 Burpee penalty every time you stop or miss

Strength

3 X 5 Back Squat

“Pick Your Own Poison”

You may pick a WOD that you missed from earlier in the week or choose a named CrossFit workout – the girls, heroes, or games workouts.  You may not create your own WOD.  This is an excellent time to test benchmarks.

Vote for your Athlete of the Month!

It’s that time again!  Time to vote for who inspires you in the gym with their bad ass-ness!  Here are the nominees:

Ryan WeaverRyan Weaver
Since Ryan joined WMCF last summer he has grown into an amazing athlete!  Because of his dedication, his strength, stamina, and skills continually improve week after week making him a huge inspiration for those who train alongside him.  Ryan’s positive attitude is motivating for both coaches and athletes, especially at 6am!

 

Andrea Loera
Andrea is super motivated and pushes herself everyday.  She comes early and stays late to work on mobility and fitness outside of class.  Andrea’s smile is so friendly and inviting.  She easily makes friends with anyone she’s never seen in the gym before.  She is very coachable and always looking to improve.

 Bri Miller
Bri is one of our most dedicated and committed athletes.  She has made significant progress at the gym and has become one of our top athletes.  Bri’s energetic attitude is always refreshing and she an amazing asset to our community.

 Eva Bennett
Even though Eva hasn’t been with us that long, she has fully embraced CrossFit’s ideal of community.  Both inspiring and being inspired by others, Eva has adopted a humble, leave your ego at the door mentality when at the gym.  In her short time, she has cemented what will likely be lifelong friendships with some of her fellow athletes.

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WOD – 140417

General Warm-up

30 Burpees
Crossover Symmetry

Strength

1 X 5 Deadlift

WOD

For time:
10 Power Cleans (155/105)
15 Box Jumps (30″/24″)
8 Power Cleans
15 Box Jumps
6 Power Cleans
15 Box Jumps
4 Power Cleans
15 Box Jumps
2 Power Cleans
15 Box Jumps

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WOD – 140416

General Warm-up

200m Run Forwards
200m Run Backwards
200m Skip
Iron Scap

Strength

3 X 5 Bench Press

WOD

4 Rounds for time of:
200m Run
21 Sumo Deadlift High-Pull (95/65)
12 GHD Sit Ups

The air squat, that’s functional.

By Courtney Shepherd from CrossFit Verve 
 ~
We put a lot of emphasis on the squat, not just because it’s a foundational movement but because it is a functional movement. That’s a lot of “F” words to describe the air squat. Your next question may be “what makes a movement functional?” There are several characteristics that make a movement functional:
 ~
1) Functional movement is natural. What I mean by that is we don’t have to be taught functional movement. When you were a kid did you ever sit down? Then moments later did you stand back up? That was a squat. Do you remember your parents teaching you how to sit down and stand up? Most likely because they never had to, we figured it out all on our very own.
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2) Functional movement demonstrates universal motor recruitment patterns.Meaning it’s unavoidable movement. Try sitting down without bending at the knees, not possible. Squatting requires multiple joints, multiple muscle groups engaged to be performed.
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3) Functional movement is safe. Even at post 1 rep maximal loads.
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4) Functional movement is essential. You need functional movement to get through the day. Getting out of bed in the morning, sitting on to and getting off of a toilet, sitting down in a chair at our work desk. The loss of functional movement is called decrepitude and is the reason people find themselves in nursing homes.
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5) Functional movement is compound yet irreducible. I can not break a squat up into pieces. I can not do leg curls, calf raises, thigh abductors, thigh adductors, and at the end have a better squat. Because of characteristic #2 in order for my squat to improve I must do squats.
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6) Functional movement demonstrates the importance of core to extremity. When we warm up the squat we address initiating with out hips first. This engages our bigger muscle groups first. I want my biggest muscle groups engaged before the smaller ones, they do more work.
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The most definitive characteristic of a functional movement is that it allows us to move large loads, a long distance, quickly. In the air squat that large load may first be your body weight. As we build strength we may be able to support loads for back  squats and front squats.
 ~
The point is that an air squat is not just an air squat. It is the foundation for many additional movements. Building strength in the mechanics of an air squat has transferability. An air squat is also a functional movement. Performing functional movements is a necessity in life. In short, squats are good for the soul, like chicken soup. 

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WOD – 140415 – “Karen”

General Warm-up

400m Run
Crossover Symmetry

Strength

3 X 5 Back Squat

“Karen”

For time:
150 Wall Balls (20/14)

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WOD – 140414

General Warm-up

3 X ME Double Unders (minimum 20 each attempt or 80 singles)
Iron Scap

Strength

5 X 3 Power Clean

WOD

For total reps:
1 min of Double Unders
1 min of  Alternating KB Snatch (55/35)
2 min of Double Unders
2 min of Alternating KB Snatch (55/35)
3 min of Double Unders
3 min of Alternating KB Snatch (55/35)
Note: Score Double Unders and Snatches separately. 

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WOD – 140412 – “Cindy”

General Warm-up

800m Run

“Cindy”

20 min AMRAP of:
5 Pull Ups
10 Push Ups
15 Squats

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